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ROAD. Aerobic Power, VO2max

Author

Kim Forteza

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling intermediate advanced power based

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Plan Description

Specific training to improve VO2max (Aerobic Power) 9 sessions in 4 weeks
It would be interesting to combine this kind of training with another kind of aerobic training.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:29 hrs 2:15 hrs
Workouts Per Week Weekly Average Longest Workout
4:29 hrs 2:15 hrs

Kim Forteza

KimForteza My Cycling Coach

Bachelor of Sciencie in Physical Activity and Sports
Masters degree in hight performance
More than 25 years of training professional and amateurs cyclists (MTB, Road and track cycling).
Power data analysis with WKO4. Advance and Professional cyclist.
TPU Certificate of completion Training Peaks University WKO (Mallorca 2017)
TPU Certificate of completion Training Peaks University (Madrid 2017)

Sample Day 1

1:52:00
105.1TSS
Aerobic power,VO2max 3x 6'/3'

Aerobic power,VO2max 3x 6'Z5/3'Z2
+ 40' Z2 Endurance

Sample Day 4

2:06:00
124.2TSS
Aerobic power,VO2max

Aerobic power,VO2max
4 x 6'Z5/3'Z2
40' Endurance 80-95 rpm

Sample Day 8

2:15:00
126.2TSS
Aerobic power,VO2max

20' warm up
+ 5 x (4'106-110% of your FTP / 2')
+ 60' en Z2 , endurance
+ 10' cool down Z1

Sample Day 11

1:51:30
109.7TSS
Aerobic power, VO2max.

Aerobic power, VO2max.
3 x 7' Z5/3'Z2
+ 30' Endurance

Sample Day 15

2:06:00
124.5TSS
Aerobic power,VO2max.

Indoor. Aerobic power,VO2max.
3x 6 Z5/6Z2
+45' Endurance

Sample Day 18

2:00:00
109.9TSS
Aerobic power, VO2max.

Aerobic power, VO2max.
5 x 3'Z5/3'Z2
+ 30'Endurance

Sample Day 22

2:03:00
120.6TSS
Aerobic power VO2max.

Aerobic power, VO2max.
3 x Z5 110-120 / 5' Z2
30' Endurance

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